About this plan
Two efficient full-body sessions for weeks that don't cooperate. Every set counts: compound lifts only, minimal setup changes, in and out in about forty-five minutes.
One workout per training day, 2 days a week: Session 1 and Session 2.
The workouts
Sets × reps as the plan prescribes them. Weights are yours to choose — the app shows what you lifted last time beside every set, so the next weight is never a guess.
Session 1
- Barbell Squat 3 × 6–8
- Barbell Bench Press 3 × 6–8
- Seated Cable Rows 3 × 8–10
- Front Plank 3 sets
Session 2
- Barbell Deadlift 3 × 5–6
- Barbell Shoulder Press 3 × 6–8
- Wide Grip Lat Pull Down 3 × 8–10
- Crunches 3 × 15
In the app
- Every exercise here has a demo clip and written form cues in Gym Log+, so a name you don't know is a tap away from a picture of it.
- Swap anything. No cable machine? Replace the exercise from the logging screen and the plan keeps going.
- It runs on the Watch too. Start the day's workout on your wrist, log sets with the phone in your bag, and it all syncs afterward.
- Free, no account. The plan library, logging, and the Watch app are in the free tier. Nothing to sign up for.
Sending it to a friend or a client? This link is the plan — it opens in Gym Log+ when they have it and shows the plan in the browser when they don't: Send this plan to someone →
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